Comparing Nutrients in 7 ounces Florida Oranges VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Raspberries	8%	10%	82%

Macro Nutrients

	Florida Oranges	Raspberries	Recommended Dietary Allowance
Energy	3.15% 91kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	25% 18g	12% 8.77g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	6.43% 4.66g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 3.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	34% 13g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Raspberries	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	7.4% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22.7% 6.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.43% 33.7μg	10.4% 41.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	99% 89.3mg	57.8% 52mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Raspberries	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	2.23% 0.18mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	58% 1.33mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.4% 24mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	8.8% 300mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Raspberries per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges versus 7 oz of Raspberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Florida Oranges vs Raspberries:

• 7 ounces of Florida Oranges have 3.1 times more Vitamin B1 and 1.7 times more Vitamin C than Raspberries.
• While 7 oz of Raw Raspberries contain 1.5 times more Vitamin B3, 1.3 times more Vitamin B5, 4.8 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Raspberries provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Florida Oranges as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Raspberries:

• 7 ounces of Florida Oranges have 1.7 times more Calcium than Raspberries.
• While 7 oz of Raw Raspberries contain 2.3 times more Copper, 7.7 times more Iron, 2.2 times more Magnesium, 27.9 times more Manganese, 2.4 times more Phosphorus and 5.3 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Raspberries contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges as well as Raw Raspberries lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 2.1 times more Sugars than Raspberries.
• While 7 oz of Raw Raspberries contain 11.5 times more Omega 3, 2.7 times more Fiber and 1.7 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Raspberries offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Florida Oranges as well as Raw Raspberries provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Raspberries

What are the health benefits of Florida Oranges compared to Raspberries?

Both Florida oranges and raspberries are excellent sources of vitamins, minerals, and antioxidants. Florida oranges are particularly high in vitamin C, which supports immune function and skin health. Raspberries, on the other hand, are rich in fiber, vitamin C, and antioxidants that help reduce inflammation and promote heart health. Both fruits offer unique health benefits, so it's beneficial to include a variety of fruits in your diet for optimal nutrition.

Can I lose weight easier by eating more Florida Oranges or Raspberries?

Both Florida Oranges and Raspberries can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, Raspberries are lower in calories and higher in fiber compared to Florida Oranges, making them a more weight-loss-friendly option. Additionally, Raspberries are rich in antioxidants and vitamins, which can support overall health and well-being during weight loss.

Should I eat more Florida Oranges or more Raspberries to gain more muscles while training consistently?

Both Florida Oranges and Raspberries are nutritious options, but for gaining muscles while training consistently, Raspberries would be the better choice. Raspberries are rich in antioxidants, vitamins, and minerals that can support muscle recovery and growth. Additionally, they are lower in sugar compared to Florida Oranges, making them a better option for maintaining stable blood sugar levels during training. Incorporating a variety of fruits and vegetables into your diet, including Raspberries, can help support your muscle-building goals.

What is the environmental impact of producing Florida Oranges compared to Raspberries?

The environmental impact of producing Florida Oranges is generally higher compared to Raspberries due to factors such as water usage, pesticide usage, transportation emissions, and land use. Oranges require more water to grow and are often sprayed with pesticides, while raspberries are typically grown with fewer chemicals. Additionally, oranges are often transported long distances, contributing to carbon emissions, whereas raspberries are more commonly grown in local or regional areas. Overall, choosing raspberries over Florida Oranges can help reduce the environmental impact of food production.